C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
Lap Spider Man
Lap Frankensteins w/ Toe Touch
Lap Reverse Gate Openers
Lap Walking Quad
+
2 Rounds
10 Squats w/ Hip Circle
10 Bird Dogs (per side)
10 Cobras
10 Squat Jumps
1 Lap Sled Push (Heavy)
Weightlifting
Back Squat (3 x 2 (Wear Hip Circle on all Squats))
Note: Suggested load 90-95% on all sets
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
3 Hang Squat Clean (95/65)
6 Burpees
9 Russian KBS (1.5/1)
RX+
HPC = (135/95)
Russian KBS = American
Mobility
2:00 Pigeon Stretch (per leg)